I'm interested in
Visual demonstration of the Band Palloff Press exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Other
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Exercise guide

Band Palloff Press

4 steps Updated 29/08/2026

Band Palloff Press is a exercise targeting Chest (Pectoralis Major).

Step by step

How to perform it

  1. Attach a resistance band to a sturdy anchor point at chest height. Stand perpendicular to the anchor point, holding the handle of the band with both hands close to your chest.
  2. Push the band straight out in front of you, extending your arms fully and squeezing your chest muscles at the peak of the movement.
  3. Slowly return your hands to your chest, maintaining control.
  4. Repeat the movement for the desired number of repetitions, then switch sides.
Continue from here
Visual demonstration of the 3 Leg Chatarunga Pose exercise 3 Leg Chatarunga Pose Chest · Shoulders Visual demonstration of the Above Head Chest Stretch exercise Above Head Chest Stretch Chest · Shoulders Visual demonstration of the Alternate Punching exercise Alternate Punching Chest · Shoulders Visual demonstration of the Archer Push Up exercise Archer Push Up Chest · Triceps

Last updated: 29/08/2026

Back to all exercises
Band Palloff Press

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.